Menopause & Strength Training: Why Now Is the Time to Move

Menopause is a natural stage of life, but let’s be honest — it often brings changes that can feel anything but easy. Hormone shifts affect your bones, muscles, joints, energy, and even how your body responds to movement.

The good news? Strength training and smart exercise are powerful tools that not only help you navigate this transition but also set you up for better health and independence for decades to come.

Here’s what the research — and experience in the gym — tells us about why strength, mobility, and even a little jumping matter during and after menopause.

1. Hormonal Changes, Bone Density & Strength Training

When estrogen levels decline during menopause, bone loss speeds up. In fact, up to 20% of bone loss can occur around menopause if no intervention is made. Fragile bones increase the risk of fractures, which can be life-changing as we age.

But there’s hope: resistance and weight-bearing exercise are proven to stimulate bone growth and help slow bone loss. Multiple studies show strength training improves bone mineral density in postmenopausal women, especially when combined with aerobic or impact-style exercise.

Takeaway:Lifting weights isn’t just about muscle tone — it’s one of the best long-term investments you can make in your bone health.

Quick tips to get started:

• Aim for 2 strength sessions per week with compound moves like squats, deadlifts, and rows.

• Add some impact or load (step-ups, carrying weights, light jumps) for extra bone stimulus.

• Stay consistent — bone adapts slowly, but the payoff is huge.

2. Mobility, Frozen Shoulder & Staying Flexible

Ever heard of “frozen shoulder”? It’s more common than you think, and women going through menopause are at higher risk. Research suggests hormonal changes play a role, and women between 40–60 are particularly affected.

The silver lining? Movement is medicine. Staying active with mobility drills, posture work, and light resistance training around the shoulder can help prevent stiffness and restore function.

Quick tips for shoulder health:

• Try a 5-minute daily shoulder routine: wall slides, doorway pec stretch, and gentle band pulls.

• Strengthen the smaller stabilizers (rotator cuff, scapular muscles) with light resistance 2× weekly.

• Avoid long stretches of sitting still — move your shoulders every hour.

Takeaway:Menopause isn’t the time to slow down — it’s the time to move smarter. Keeping your joints mobile and strong helps you stay active and pain-free.

3. Strength, Plyometrics & Longevity

As we age, we lose both muscle mass and power. That decline is a big reason falls and fractures are so common in older adults. The best way to fight back? A combination of strength training and plyometrics.

Strength training builds muscle, stability, and confidence. Plyometrics — think small, controlled jumps or fast ground-contact drills — help your nervous system react quicker. Together, they improve balance, coordination, and fall prevention.

Research shows that strength training reduces fall risk, while plyometric and power training (when scaled safely) can improve function and independence even in older adults.

Quick tips to add power safely:

1. Build your strength foundation first — squats, deadlifts, step-ups, and presses.

2. Add low-impact power moves like fast sit-to-stands, mini box step-offs, or small jumps onto a padded surface.

3. Keep it safe — start low, focus on landing softly, and progress gradually.

Takeaway:It’s not just about being strong — it’s about being strong and quick enough to catch yourself when life throws you off balance.

The Bottom Line

Menopause is a turning point. Hormonal shifts can affect your bones, muscles, and joints, but the right type of exercise — especially strength training, mobility work, and safe plyometrics — can help you stay strong, resilient, and independent.

If you’re ready to start but aren’t sure where to begin, I’d love to help. At Ballance Fitness, we specialize in small group training for adults 40+ and create programs tailored to your needs.

👉 Book your No-Sweat Intro (NSI) today and take the first step toward a stronger, healthier you.